Stretch back of thighs with 11 simple exercises!

Today the focus is on the legs, let's treat them to a nice stretching session. More specifically, we want to stretch the back of the thighs. Here you will find the best stretching exercises for the back of the thigh muscles.

Today we give a little more attention to the thighs. Because they absolutely deserve to be in focus for a change. Only the neck, shoulders and co. are always pampered with stretching units.

Especially many athletes refrain from stretching the back of the thighs, which can have fatal consequences. Yet it is so important to do regular stretching exercises for the thighs.

The muscles of the back of the thigh have an important influence on pelvic mobility. If the back of the thigh is shortened, it can lead to back pain in the back and hips - the area of the lumbar vertebrae is affected above all.

To prevent this, be sure to stretch your thighs.

Why is stretching the back of the thigh important?

The back of the thigh consists of various muscles, such as the thigh muscle (biceps femoris), the semitendinosus muscle and the semimembranosus muscle.

These muscles run along the back of your thighs and are responsible for extending your leg and flexing your hip.

If the back of the thigh is not sufficiently stretched, the muscles can shorten and become stiff.

This can lead to restrictions in mobility, especially when bending the leg or bending the upper body forward.

Shortened thigh muscles can also lead to postural problems and increase the risk of injury, mainly in the lower back and knees.

By stretching the back of your thighs regularly, you can improve the flexibility and elasticity of these muscles.

This helps you maintain or increase your mobility, which is beneficial in many everyday situations and sports activities.

It can also help reduce muscle tension and improve circulation in the thighs.

In addition to the physical benefits, stretching the back of your thighs also has positive effects on your posture and overall well-being.

By releasing tension in this muscle group, you can also relieve stress and tension.

Many people find stretching to be enjoyable and relaxing, which can contribute to an improved mood and overall better physical feeling.

Exclusively for the thighs: the best stretches!

What is the structure of the muscles of the thighs?

Before we start with the exercises, let's explain a little about the anatomy of the thighs.

The thigh is supported by the femur. The knee joint connects it to the lower leg. And the connecting piece to the trunk is the hip joint.

Basically, the muscles in the thigh can be divided into three areas:

• Anterior thigh muscle
• posterior thigh muscles to bend the leg and extend the hip
• Adductors inner thigh

This time, we'll focus on the posterior thigh muscles, also known as the ischiocrural muscles (ischios for short). The posterior thigh muscles consist of three individual muscle cords. What is special about them is that they span two joints at once - namely the hip and the knee.

How can I recognize a shortened back of the thigh?

In everyday life, we often adopt a relieving posture. Sitting, with a hunched back and crossed legs. When we sit, the back of our thighs constantly contract.

This ultimately leads to painful shortening with little countermovement.

Frequent wearing of high heels or lack of stretching after running can also shorten the thigh muscles.

With a simple test you can find out if your hamstrings are shortened and if you need to take action. 95 % of all people fail this test and should start stretching their hamstrings as soon as possible!

• Lie on your back and stretch your legs.
• Now slowly bring the left leg up in a controlled manner.
• The lower back and right leg remain on the floor.
• Both legs are stretched.

If you get to the point where your foot is well above the center of the kneecap, you have enough mobility. If you are well below the kneecap, you should definitely stretch the back of your thigh.

It's best to stretch two to three times a week to improve your flexibility, counteract shortening and loosen muscles.

This is how mobile the back of the leg should normally be

Under the best conditions, your hip flexion should be about 80 degrees with your knees extended. So you should be able to stretch your legs straight up in the air when lying on your back.

However, very few people manage to do this. Very many (including me) fail already to reach with the hands on the floor with stretched legs.

Because the back of the thighs are so shortened in many people, excessive back flexion occurs. This causes the pelvis to tilt backwards, although it should actually tilt forwards. And the strain on the back is enormous.

However, even simple exercises in the living room can help to finally address this problem.

Attention: Do not stretch your thighs directly after strength training or when you have just used them heavily. And also not the day after. Your muscle fibers are then damaged and need time to recover.

It's best to make the hamstring stretching exercises part of your warm up. Or you can have an extra stretching day.

What do shortened thigh muscles have to do with back pain?

Very often the cause of pain is not to be found directly at the point of pain. This can often be observed in the back in particular. Back pain often originates in the thigh. More precisely, from shortened muscles in the thigh.

The shortened back of the thigh causes the pelvis to tilt backwards. This increases the pressure on the intervertebral discs of the lumbar spine. After a long period of incorrect loading, the worst case scenario can result not only in pain but also in a herniated disc.

To prevent such complaints, you should actively and consciously stretch the backs of your legs. This relieves the lower back and gives the vertebrae more space.

These exercises help with lower back pain!

Why you should not give up stretching exercises

By stretching the muscles and connective tissue you can release tension. The elasticity of the muscle improves and you become more flexible.

If you stretch the back of your thigh regularly, you can prevent cramps, torn fibers or strains from occurring. These injuries tend to occur in the posterior thigh muscle.

This is unpleasant, painful and very long-lasting, because it is difficult to spare the legs in everyday life. Therefore, such an injury can last quite a long time.

However, it does not even have to come to an injury. Because very simple exercises to stretch the back of the thighs help against it.

In fact, through the stretching exercises more nutrients such as proteins, minerals or carbohydrates reach the muscles. They provide fast regeneration and energy.

The 11 best exercises to stretch the back of the thighs

Here you will now find a mix of exercises for your thigh muscles. Namely those for the back of the thighs. It's best if your session lasts about 15 minutes. Each stretching exercise you should hold 3-5 minutes per side.

1. bend forward for the back of the thighs

• Stand up straight.
• Bend over in front.
• Try to touch the floor with your arms.
• You should feel a slight pulling sensation in your legs.
• Hold the position for a few seconds.

Does not work? Never mind. That's the case with most people at the beginning. That's because your muscles are severely shortened from sitting.

Fingers to the floor at last: Here's how!

2. standing straddle as stretching exercise

• Go as far into the straddle as is still comfortable for you.
• Try to get as far as possible with your fingers to your toes.
• Stretch sometimes right, sometimes left and sometimes in the middle. Always nicely alternating. Without straightening up fully.

3. knee to chest in standing position

• Stand up straight.
• Tighten the left knee.
• Grasp it with both hands and try to pull it towards your chest as far as possible.
• Hold the position and then change the leg.

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4. stretch the back of the thigh

• Stand up straight.
• Stretch one leg forward and pull the tips of your toes toward you.
• Bend forward with the upper body until you feel a slight stretch.
• Hold and change leg.

5. runners stretch

• Kneel on the exercise mat.
• Put the left leg stretched forward.
• Place the heel on the mat.
• The back is straight and the toes are tucked in.
• Now put your upper body as far forward as possible.
• Hold the stretch.

Start now with inner thigh workout!

6. stretch back of thigh by touching toes

• Sit on the exercise mat and stretch your legs.
• Reach with your fingers to the tips of your toes or as far as you can.
• Hold the tension and try to improve the stretching pain by breathing.

As you can see, I also have problems with this stretching exercise. Now we just can't give up and keep stretching.

7. stretching exercise with wall

• Lie down facing the wall. Important: Your buttocks touch the wall. The soles of your feet point upward.
• Try to press the legs as close as possible to the wall.
• Tilt the tips of your toes toward you as far as you can to add to the stretching exercise.

That's why you have knee pain!

8. tighten leg stretched

• Lie on your back for this.
• Now slowly bring the stretched leg upwards in a controlled manner.
• The lower back and the other leg remain on the floor.

Tip: You can also use a theraband to help you. Wrap it around your foot and pull your leg towards you.

9. stretch back of thigh with half bend forward

• Sit upright on the exercise mat.
• The legs are stretched forward.
• Bend one leg. The knee points outward and the foot rests against the thigh of the other leg.
• Now try to bend your upper body forward as far as possible.
• Touch the tips of your toes.
• Stay in the stretch.

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10. straddle in a sitting position as a stretching exercise

• Sit on the mat with your legs straight.
• Open the legs as wide as possible.
• Bend your upper body forward.
• Hold the stretching exercise for the legs for a few seconds.

11. dog looking down to stretch the back of the thighs

• You start in the quadruped position.
• Stretch your butt in the air, legs and arms through. Make sure your back is straight.
• Hold the position.

If you're good, you'll get to the floor with your heels. Beginners will probably not be able to do this. But that doesn't matter. With increasing thigh stretching mobility becomes better :)

Join the 30 Days Leg Challenge!

How often should you stretch the back of the thighs?

It's good to do exercises at least 2 to 3 times a week to stretch the back of your thighs.

If you exercise regularly or do certain activities that put extra stress on the back of your thighs, it may even make sense to stretch more often.

You can do this according to your own rhythm and needs.

It's important to make time to stretch regularly to improve the flexibility of your hamstrings and prevent injury.

How long should an exercise last?

When you do a stretch, it is recommended to hold it for about 20 to 30 seconds. You should feel the stretch, but it should never hurt.

If it does become uncomfortable, you can loosen up a bit and carefully reduce the stretch. It is important that you listen to your body and feel comfortable during the stretch.

When is the best time to do the stretches?

It depends on your own plans and activities. In general, it's good to stretch after a warm-up or at the end of a workout when your muscles are already warm.

This way you can relax your muscles and improve your flexibility. Just find the time that suits you and your workout best!

Our conclusion

Don't forgo stretching your legs. Put back thigh stretching on your to do list. Do a few exercises 2-3 times a week.

The easiest way to do this is to incorporate stretching exercises into your warm up. This way you can prevent back pain and prevent your muscles from shortening.

To browse further:

• Stretching shoulders - 7 simple exercises with which it works!
• The 11 best stretching exercises for the thighs
• The yoga swivel seat: this is how it goes, this is how it works

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